Strength
Dead-stop Shoulder Press 1x2
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.
WOD
"Eldorado"
For Time:
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Burpees
Calorie Air Bike
*Female Calories: 16-12-8. Does not apply to the burpees.
** Rest after set 1 if set is completed before the 12:00 mark up until that 12:00 mark. Add up both set times for final score.
WOD
"Impala"
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (50#/35#) (24"/20")
10 GHDs (Scale Stick Sit Ups)
Accessory
Gymnastics: Skill Review
For the last week of the Open, we're adding this as a Coach's Choice skill review. We'd like you to pick 1 or 2 gymnastics skills that you think your athletes most need/want to work on.
We are delaying the Handstand Pushup Strength Test to next week, to save strength for the final Open workout.
If you're looking for ideas, here is a suggestion. (Note: at this time we are unaware of what 25.2 was, so we apologize if this skill was just done in last week's Open):
Take 15 minutes to help athletes practice double-unders or crossover singles. We have crossover singles coming up in a workout soon and today would be a great day to practice.
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles
After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don't worry about counting.
Strength
Pause Front Squat 1x2
Heavy 2 rep Pause Front Squat
(Build in weight)
Pause below parallel for 2 seconds before standing in each rep
WOD
"Camaro"
2 Rounds For Time:
15 Power Snatch 95#/65#
15 Bar Facing Burpees
-@6:00--
2 Rounds
12 Overhead Squats 95#/65#
12 Burpee Box Jump Overs 24"/20"
-@12:00--
2 Rounds
10 Squat Snatch 95#/65#
10 Burpee Box Get Overs 30"/24"
WOD
"Thunderbird"
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press 50#/35#
5-4-3-2-1
Rope Climbs (Scale 15-12-9-6-3 Strict Pull Ups)
Row Warm Up
After the metcon, athletes should rest 5+ minutes before preparing for the Row Challenge. Bring the rowers out when ready and dial in your pacing.
Row Workout Prep:
3 sets of 30-second Row
- Set: Easy-Moderate (65%)
- Set 2: Moderate (75%)
- Set 3: Moderate-Fast (this should be your planned workout pace)
Rest 30-60 seconds between sets
Notes:
Remember, this is a 1000m (M/F). Start at a moderate-aggressive pace (80%+) and aim to ramp it up in the final 200m. Don't sell out early only to fall back and end with negative pacing.
Accessory
Finisher: 1000m Row Time Trial
Row 1000m for time
Concept2 is holding a worldwide virtual sprint challenge. Race 1,000m on the Concept2 Rower and enter your time in their Online Logbook by March 11th at 8 AM EST. See how you rank worldwide! More information can be found here: https://log.concept2.com/challenges/indoor-sprints
